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Cardiovascular

Long Runs and Muscle Loss | Distance Running

Aaron Marino of alpha m. addresses the question about whether you can be a runner and still put on size. Being a marathoner or professional runner is a different universe from a regular every-day runner. They train by running ultra miles and don't perform a whole lot of body building type of work. Therefore, you can put on muscle mass with daily running.

In order to put on size, you need to work-out with weights and ingest fuel properly. Diet is key. You need to compensate for your cardio and bump-up calories during training runs. Carb-up before day leading up to the race so that the muscles are full of glycogen and glucose. Also, eat through your run.

Aaron gives examples of triathletes and Iron Man participants who are maintain a great deal of mass with arduous training sessions. Aaron runs 20-miles a week outside and has not lost muscle mass. If running can work for Aaron, it can work for you.


Past Topics

New Topics Added Weekly!
Weekly Workout | Isolation and Cardio (Six Day Plan 5 of 6) -
June 25, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Shoulders and Cardio Shoulders: Dumbbell Side Raises: 4 sets x 10-12 reps Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps Dumbbell Front Raises: 4 sets x Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 4 of 6) -
June 18, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Chest and Cardio Chest: Pec Deck: 4 sets x 10-12 reps Dumbbell Bench Press: 4 sets x 10 reps Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 repRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 3 of 6) -
May 21, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Legs Legs: Leg Extensions: 4 sets x 20 reps Hamstring Curls: 4 sets x 15 reps Leg Press: 4 sets x 15-20 reps Jump Squats: 3 sets of 25 Walking Lunges: 3 sets x 15reps (each leg) Seated CaRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 2 of 6) -
May 14, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Shoulders and Cardio Shoulders: Dumbbell Side Raises: 4 sets x 10-12 reps Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps Dumbbell Front Raises: 4 sets x Read More»

Replacing Running Shoes -
May 11, 2012
Aaron Marino of alpha m. discusses signs that running shoes need to be replaced and features to look for or avoid when selecting. Alpha used to wear shoes that weren't designed for running when doing cardio. They had no arch support and had hard Styrofoam bottoms but they were 'cute' (he was a sneaker diva). His body was in pain, so he purchased the most comfortable pair of New Balance. He was in Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 1 of 6) -
May 7, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Chest and Cardio Chest: Pec Deck: 4 sets x 10-12 reps Dumbbell Bench Press: 4 sets x 10 reps Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 repRead More»
Shin Splints -
March 26, 2012
In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training.  Getting in shape for basic training is great, but sometimes it can leave you with shin splints.. Shin splints are a common cause for concern for each military recruit. Whether you are leaving for Air Force boot camp and just trying to prepare yourself for the Army basic trainRead More»
Measure Body Fat Percentages | Skin Calipers -
February 21, 2012
Body Fat Calculator The only method to accurately ascertain lean muscle mass versus body fat composition is the skin fold measurement. They are a handy tool to measure your progress. Aaron Marino of alpha m. shows viewers the skin calipers.  The pincher and slide measure your body fat. One measurement is not accurate. Take 5 -7 site measurements. Refer to the calculator below for the best way to Read More»
The Impact of Music on Cardio and Workouts -
February 13, 2012
Music can have a drastic impact on a cardio session and workout. Music can be a motivator, can assist with increased intensity, and improve endurance. Aaron Marino of alpha m. reveals his favorite workout songs. 1. Till The World Ends "Britney Spears" 2. Bring the Noise "Anthrax and Public Enemy" 3. Kings and Queens "30 Seconds To Mars" 4. Molly "Sponge" 5. Cherub Rock "Smashing Pumpkins" 6. Lazy Read More»

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